How to chase 35min - 10k (39 min 10k runner here)

Try running a bit more - maybe 80 km/week if you can do that without being hurt.

What is your 5K time like? I would try to run about 17:00 for 5K before dreaming of a 35:00 10K. You need speed to have speed endurance.

Like I get that needs a time. I'm not a guy who think that can just jump from 39 to 37 in few days.

About 19min, close to 18:xx. The thing is, I'm in the middle of nothing. I'm happy what I have but wanna more.

I can add km/week, that's should not be a problem.

Will get me closer to 38 min on 10k?

How should It looks like?

M : E 12-15k

T: E + 5x1k /2min rest + E ~ 12-15k

W: E 12-15k

T: E+ tresholds reps(?)+E

F:E 12-15k

S: Long run

At 29 and 162 lbs I ran a 39:54 in the spring off of 45 mpw. 6 months later at 154 lbs and 65-70 mpw I ran a 35:29.

So, I'd suggest losing 10 lbs and running 100-110k a week.

I would throw in some challenging tempo runs and longer repetitions. Try to hold 3:45 per km pace for 6-8k and do some 2k repetitions just above goal pace.

As others have said, every kilo of weight you lose will shave off time.

Depends what your mile time is. If it’d 5:15+ work on speed, if it’s 4:45 or lower work on endurance, if it’s in between then work on both.

Run more, run longer workouts.

At 70k per week (44 miles per week) you're not really running that much and your workouts are probably only a few miles long of faster running. 10k or 6 miles needs to feel somewhat short to run it fast. You're averaging only 10k per day.

By routinely running 12-15K in your easy runs you're basically sabotaging yourself.

A 15K may be good as a long run for 10K (sure you can go longer than that once in a while). Add strides, hill reps and general core strength routine. To run fast you need strength other than lungs.

You want to target weekly mileage of at least 50-60. (~80-100K)

You want your track work to be 5 miles of quality, more if your weekly mileage increases (~8K)

You want to do a tempo effort of up to 5 miles (or mix that up with some hill workouts) (~8K)

And on long runs mix in some uptempo running briefly. I used to enjoy doing some half marathon effort for 3-4 miles during a long run. Or mid-long run I would find a mile loop and throw in a few mile on, mile off type runs.

Strides/Core work is also good too.

Just remember not to get into a pattern where every week is the same. Vary your track workouts (track interval distances, repetitions), vary your workout types (fartlek, hills, 5 min on and 1 min off) and that will help challenge your legs in different ways to improve your overall abilities in the long term.

The good news is - based on the limited work you are doing now, you're already running pretty well. So there is a lot of potential/room to improve!

Good luck!

My peak 10 ability was 34:30. I think you can get better by focusing on 5k and even shorter distances first. Not the only thing you will need, but I did intervals at 5:10-5:20 mile pace (3:10 to 3:20 for metric) to open up the lungs.

15k longrun for10k is enough. Just sharpen your legs!:)

In started running in my late 30's and dropped my 10K from 39:xx to 34:xx, (your goal), but it took me 6 years of sustained higher mileage (average ~50 mpw with buildups to 70-80 mpw). When it comes to aerobic fitness, there aren't any real short cuts. No magic workout or diet. You just have to put the work in. Improvements are often seasonally incremental. I tended to see performance jumps each year in January/February after taking a bit of break in December for Holidays etc.

Run more, lose weight .... profit!

You've got alot to poach just being lighter. 70kg might be a stretch, but 73-75kg is a realistic target at that weight. You'll pick up about 2' if you make a healthy drop from 77kg to 74kg.

You're nowhere near max level, that's for sure. Your history, current mileage, and weight all speak against it. Basically nobody gets near max until 4-5 years at least of consistent training. You could probably run 37:00 this spring with an eye towards 35:xx in the fall if all went well.

I'm working with a few guys right now for fun, if you wanted to I'd be happy to work with you (no cost, so if you felt I was doing you a disservice you could easily say no thanks).

Ok so milage and weight.

But how u accomplish this speed? How your week looks like?

Yesterday I took 5k repeats 5x1k in 3:45-3:42 .

How could it looks like? Could You tell me? :)

Week 1 from Monday to Sunday

Week 2 from Monday to Sunday

And I would repeat them.

yesterday I did 3:45 and It was challenging.

10keyer wrote:

By routinely running 12-15K in your easy runs you're basically sabotaging yourself.

A 15K may be good as a long run for 10K (sure you can go longer than that once in a while). Add strides, hill reps and general core strength routine. To run fast you need strength other than lungs.

this guy has it all wrong...he says that 15k is too long to run for 10k training and that you just need to get stronger. he's totally wrong!

run more, probably closer to 100k a week, and you won't need to do strength training, hills, or really any workouts at all and you'll run much faster than 39min for 10k.

I went from 37min down to 33min in about a year just by going from about 90k a week to 120k for a few months.

I can't afford for spending money :( But if You say no cost, how can I contact You?

Is letsrun have any private message?

About my weight, one day I have 77, another i have 74-75. It's kinda inconsistent.

Could You tell me how your week looks like? From monday to sunday?

You just improve amazingly and maybe it will work for me... Maybe you're some genius or had predisposition.

Any advice or tips?